by Colin | Aug 14, 2014 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. **Note: We will be closed this Saturday (tomorrow, Aug 16) for the Dirty Donkey Obstacle Run in Winnipeg.** Labour Day team workout! CrossFit...
by Colin | Aug 13, 2014 | Blog / Workouts
A. Behind-the-neck split jerk – 5×2@75% of July 31 weight (heavy single) or 1 RM. B. 12 minute AMRAP of: 12 KB swings 12 push-ups 12 box jumps (24″/20″) 24 double-unders. Compare to April 18, 2014. **Note: We will be closed this Saturday for the...
by Colin | Aug 12, 2014 | Blog / Workouts
A. Front squat – 5×5@65-70%. B. “Nancy” – This is a named CrossFit workout, and a variation of it appeared in last year’s CrossFit Games. 5 rounds for time of: Run 400 m 15 overhead squats (95/65). Scale the weight if needed to about...
by Colin | Aug 11, 2014 | Blog / Workouts
A. Back squat – 8×3@75%. B. 3 rounds, not for time: 8 BB good mornings (increase weight from last week if possible, or try for a few more reps at the same weight) 8-12 parallette shoot-throughs Max effort pull-up negative (as loooong as you can make...
by Colin | Aug 10, 2014 | Blog / Workouts
A. Handstand practice – Work on kicking up, side-to-side weight shifts, crow stand, wall walks. A nice variation of the crow stand is the crane pose, which is essentially the crow stand, but with straight (rather than bent) arms, which makes it harder. Get your...
